Why Chicken Breast Is Good for Diabetes
- 0g carbohydrates
- High protein (≈26g per 3 oz)
- Helps reduce blood sugar spikes when eaten with carbs
- Low in saturated fat (if skinless)
🍋 1. Lemon Garlic Grilled Chicken (Low-Carb)
Ingredients (Serves 4)
- 4 boneless, skinless chicken breasts
- 1 tbsp olive oil
- 3 cloves garlic, minced
- Juice of 1 lemon
- 1 tsp Italian seasoning
- Black pepper
Instructions
- Mix oil, garlic, lemon juice, and seasoning.
- Marinate chicken 20–30 minutes.
- Grill or pan-sear 5–7 minutes per side until internal temp reaches 165°F.
Carbs: 0–1g per serving
Serve with broccoli, green beans, or salad.
🥦 2. Baked Chicken & Veggie Plate (Balanced Meal)
- Season chicken with paprika, garlic powder, pepper.
- Bake at 400°F for 20–25 minutes.
- Roast alongside zucchini, cauliflower, or Brussels sprouts.
Add ½ cup quinoa or sweet potato only if your carb plan allows.
🧄 3. Creamy Garlic Chicken (Lower-Carb Version)
- Sear chicken in olive oil.
- Remove and sauté garlic.
- Add ½ cup low-sodium broth + ¼–½ cup light cream.
- Simmer and return chicken to pan.
Serve over spinach or cauliflower mash instead of pasta.
📊 Nutrition (3 oz cooked chicken breast)
- Calories: ~140
- Protein: 26g
- Carbs: 0g
- Fat: 3g
🩺 Blood Sugar Tips
- Pair with non-starchy vegetables.
- If adding rice or pasta, keep portion to ½–¾ cup cooked.
- Avoid sugary marinades or honey glazes.
- Watch sodium in store-bought sauces.
